CrossFit WOD 9/30/19

Warm-up

Single arm Barn door

Candle stick hold x10

Candle Stick Squat x10 each arm

Back Squat Prep:

Half Squat

Squat

Tempo practice

Metcon Prep:

KB Squat Clean-

Front Rack

Front Squat

Clean

Squat Clean

Plyo Push-up demo and practice

Back Squat (5×5)

*Across

**Spend 10m finding working weight.

***Slow tempo on the decent. Pay attention.

****Find a weight that will challenge you, but it is maintainable across the 5 sets.

Metcon (AMRAP – Rounds)

KB Hang Squat Clean x10 R. Arm

x10 Burpees

KB Hang Squat Cleans x10 L. Arm

x10 Plyo push-ups over KB (5 each arm)

Amrap 12

Workout of the Day

CrossFit

  • CrossFit WOD 12/10/19

    Warm-up
    Plyo ladder

    Windmill

    3×3

    t-get up prep:

    10 steps
    Metcon (Weight)
    50ft plate push

    75 double unders

    X2 Turkish get ups

    Rest 1m

    5 rounds
    *Be patient with the plate push. If it isn’t working, try a different approach. Problem solve to find efficiency.

    **Substitute a 45s sprint on the bike in lue of ability to do double unders.

    ***Turkish get up should be a challenge on its own and require a ton of focus under fatigue. If a rep is failed, it means rest longer.

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